FitFarms Spain Fitness Camp Review March 2017 – Part 4

Fish SectionToday was one of those great days when you can see a difference. Looking around you can see that people’s bodies are changing, they are becoming more physically capable and mentally the group is on big buzz. Everyone is so motivated there is one goal and we are all going forward together to reach it as a team.

I always think the best form of motivation is when it comes from within which is called intrinsic motivation opposed to extrinsic which means it comes externally. I can remember once watching an international football match and the commentator talking about the national coach saying “if he did have a weakness it would be is ability to motivate a team”. Personally I think that’s a little bit worrying because you should always feel motivated to play for your country and really it should be an honour.

However we don’t have any problems here at FitFarms because people have usually saved their hard earnt money to be with us, taken holiday time from work and on this occasion jumped on an aeroplane to be with us. We as a team are definitely honoured that you did all that to join us for a week, thank you!

First up this morning was a session by the pool with Georgia stretching out those muscles making everyone agile for the day. Then we went into some high intensity exercise which was tough in the heat but very rewarding for everyone.

In the afternoon it was the nutrition workshop which was taken by our in house nutritional therapist Lesley Harper. Nutrition science changes on a daily basis so this one is always a real eye opener. It was loved by all!

Pool workouts were the main event in the afternoon which was tailored to the individual so everyone could work out at the correct fitness level for their ability.

We ended the day by going to the local fish market to select some local Mediterranean fish for the guests. We went for a meaty white fish similar to hake and red snapper. What a culinary delight!

FitFarms Workout Session from Spain Holistic Fitness Retreat in Javea

today i get to workout

 

 

 

 

 

 

 

Warm up:

  • Warm up using mobilisers
  • Warm up and loosen off before exercise for around 10 minutes

Main session:

  • 30-40 mins

Equipment:

  • Resistance bands of mixed resistance
  • Fitball or unstable surface
  • Dumbbells medium weight
  • Kettlebells medium weight

Session:

  • Glute bridge on fitball
  • Kettlebell swings
  • Resistance band wood chop
  • Alternate shoulder press

Steps:

  • 15 minutes to complete as many rounds of 10 reps per exercise as you can
  • 5 minute recovery maximum
  • Side lunges with dumbbells
  • Alt single arm swings
  • 4x 20 reps total 20 seconds rest between sets
  • Lateral and front raises with resistance band
  • Over head squats with fitball
  • Alternating upright row with dumbbells
  • Kettlebell snatch
  • 30 seconds per exercise x3 circuits

Look out for our instructional video on this session on our YouTube channel filmed at our Spanish weight loss and fitness retreat in Javea.


 

Image credit: https://in.pinterest.com/explore/workout-quotes/

 

FitFarms Spain Fitness Camp Review March 2017 – Part 3

IMG_20170320_141446Early morning start today and it was Andy Baker from the FitFarms Health Team who performed a high intensity 1 hour session which raised the spirits as well as the blood pressure of the fitness camp guests.

We then went into breakfast which was a well received porridge and prunes. In the past this hasn’t been the most popular of breakfast but hats of to Chef Robert making the dish quite exciting with some clever additions.

Following breakfast we had the local walk which we risk assessed yesterday. This walk starts from the fitness camp villa ‎and we wriggle are way through the local Mediterranean streets passing colourful flower pots and people on our way down to the historic port of Javea. When we reach the port we have that important water stop to cool down that 20 degrees temperature which guests are enjoying.

Then there is a gentle walk going from the port to the beach where everyone stops for a well deserved rest. The option is given to jump in a mini bus and get a ride back or walk through the commercial are back to the villa. Four people who really pushed themselves on the down opted for the lift and the others walked.

It really was a fantastic morning of exercise, laughter and a welcomed physical tiredness as you know that you’re making those all-important physical changes to your body.

Another tasty Spanish lunch prepared and served by our Dutch chef Robert and we moved into the second workshop of the week!

The fitness workshop really educates guests on the benefits of exercise and steers them to make the correct exercise choices at the right time. This was taken at poolside which really is totally relaxing and only something we could do at our Spain course. The next Spain course will be in September and all though not yet advertised we are 75% full. We will be advertising the remaining spaces online shortly where you can reserve your space online or call us on 08006343070 / 07766240446 to reserve your space over the phone.

The afternoon is absolutely action packed with a great variety of fitness. First up ‎its circuit training with Gerogia and then we go into balls and bells with Andy. Balls are fit balls and we will be working on the core strength and bells is kettlebells and fortunately Andy is a master kettlebell trainer so it’s always a much loved session.

Dinner is a local fish salad today with a Mediterranean caper sauce and this will be followed by an active stretch.

FitFarms Spain Fitness Camp Review March 2017 – Part 2

Sunday morning starts very early at 6.30am with measurements. We test everyone individually for body fat percentage, actual body weight on scales, hip and waist measurements with a tape measure. On the FitFarms fitness camp courses we explain to the guests that we try not to focus on the scales because it’s not a true indication of how healthy you are weight wise and people can become obsessed making them a slave to the scales.

Next up is breakfast and today was scrambled eggs and a salmon sauce on the wholemeal bread which was absolutely yum! Straight after breakfast we went into an introduction to aerobics which was taken by the new FitFarms dance instructor Jason Broadway. Jason is immensely talented and before FitFarms he use to be a presentation dance instructor for Fit Pro!

‎Then to balance the exercise programme we go into resistance training which is taken by the smiley Georgia. She covers all the techniques in detail to make sure everyone is going to be safe as we progress during the week.

Two members of the health team go on a run to risk assess a walk which goes from the villa to the port and along the seaside to a beach area. This walk is a popular one because it gives the guests a chance to see the local area.

Whilst on the run the group are in the swimming pool ‎listening to some re mix 80′s music whilst bopping to Georgia’s aqua aerobics moves. It’s always a great workout and obviously something we can’t do at this time of the year in the UK so it’s well received by all.

IMG_20170319_154327Lunch was Pork or Fish with mashed cauliflower and a mixed herb salad with a squeeze of lemon. In the ‎car park outside the villa there are lemon trees growing so Robert the chef is able to pick them for salads. The guests comment on how fresh and tasty the salad is which is largely to do with the freshness of the juice and local nutty virgin olive oil.

Later on today we have a hike on the mountain range which everyone is looking forward to as it’s quite a spectacle

FitFarms Nairn’s Oatcake with Halloumi Snack Recipe

Nairn OatcakeHere we have a delicious, light, satisfying and elegant snack. This is a simple snack which can be made in a matter of minutes. It consists of a Nairn’s oatcake, a pan fried slice of Halloumi and topped with a simple Tomato and Basil Salsa.

  • Cut one tomato into a fine dice
  • Finely chop a few leaves of basil and add to the chopped tomatoes, drizzle with olive oil and season
  • Slice 1cm of Halloumi and pan fry on both sides until slightly brown
  • Add to a Nairn Oatcake and dollop the salsa mix on top and ENJOY

This snack is nutritionally well balanced as the simple carbohydrates will digest with the Halloumi (which is a good fat and protein source) to slowly release energy to get you through until lunch/dinner. Nairn oatcakes are a cupboard must have as you can top them with more or less anything you want from peanut butter and apple to cottage cheese and cucumber.

By Matthew Rankmore
Head Chef
FitFarms Limited

Book your Fitness Holiday in 2017 at FitFarms Derbyshire

derbyshire-location-1Derbyshire is a fantastic place to kick start healthy living, thanks to the beautiful country which allows you to explore via hikes, walks, runs and cycle rides. Our FitFarms UK weight loss retreat specialises in nutrition and exercise and how to maintain healthy eating once you have left the retreat. The weight loss retreat in derby doesn’t follow a bootcamp style but instead supports the holistic approach and helps to re-enforce balance and healthy living.

The Derby FitFarms retreat is located in Matlock which is surrounded by woodland and stunning countryside. During the course you will venture out on at least two scenic walks allowing you to see the sites of Derbyshire. The week also features off site activities including Badminton, swimming and cycling. The uk weight loss retreat provides not only off site activities but also a range of aerobic, resistance, hiit and boxing classes but lets not forget about the range of yoga and stretch classes also available to you ( which you will need!)

FitFarms aim to provide and cater for all abilities and levels of fitness, in order to help everyone through every class without fail. If you need extra guidance or support the fitness team is on hand to help 24/7…Our mission is to help you to achieve and to get everything you want and deserve from the course.

In order for us to provide you with the tools to kickstart your healthy eating we deliver two nutritional workshops which will finally answer all those ‘food questions’ you’ve always wondered about. Not only do we provide all of the nutritional information you need to know to help you succeed but we also provide habit change workshops and cookery lessons to help you really understand and achieve in making better choices and knowing how to adapt or change habits.

DerbyshireFitFarms Derbyshire is a popular retreat, the courses offered here includes mixed courses and family courses and allows clients to chose from 2-7 night stays. Many people visit the derby retreat for the 2 day (weekend course) as a kickstart and others book onto the full course allowing them to trial all exercise classes, activites and walks as well as the varied workshops which is exactly what some client need.

If you want push, a new start, a kickstart, a reboot, an education on nutrition and a holistic way into exercise then FitFarms is for you!

Book onto a course for 2017 today!

Locations include:
- Derby
- Dorset
- Devon
- Spain
- Worcester
And finally London

See you soon,

FitFarms Team

FitFarms Spain Fitness Camp Review March 2017 – Part 1

Spain Location 1FitFarms Spain ‎is starting today in Javea which is based in the Costa Blanca region. The region is famous for white sands and a sunny climate so it is always one of the most popular fitness camps with guests and the FitFarms Health Team.

The team this week consists of Georgia the aerobics queen, Jason the physiotherapist and dance specialist, Andy the health manager and master kettlebell coach, Robert the health chef and Stephen who is in charge of logistics!

FitFarms spain 2017This FitFarms Spain course has followed the Dorset weight loss retreat so at 6am this morning everyone jumped out of bed busying themselves. We left at 8am destination Bristol airport! Andy was the leading car and with a few creative turns we arrived on time at the airport for check in.

Ryan air is the airline of choice! We’ve all been weighed, measured, scanned and ‎are now sitting on the plane writing blogs.

The flight consists of the typical Benidorm parties with hats and stag / hen party t shirts. The villa where we run the Spain fitness holiday is a far throw from the commercial night life of Benidorm as we are based in a historic fishing port at the base of a national park mountain range.

When we land it will be all about preparing for the guests arrival flying in the next day to Alicante airport. ‎As like most of the FitFarms Fitness camp programmes guests arrive feeling nervous and apprehensive so the team are there to comfort them and put them at ease so they make the very most of their time at the fitness holiday.

We make it as easy as possible to join us so we have two pick ups from Alicante airport being1pm and 7pm. Then there is around an hour drive to the typical Mediterranean villa in Javea.

FitFarms Spain Classic Mixed Course Review March 2017

FitFarms spain 2017 2The first day of FitFarms Spain fitness camp started today with the health team practising Tai Chi on the beach this was followed up by healthy ‎omelette breakfast.

Once breakfast finished the risk assessment on the first walk started. Javea port walk which is probably the most challenging out of all the hikes is simply magnificent. We enter from the port and go straight into a long steep hill that ends at a spectacular view point. The team take in the views and then set off in a circular walk through the montgo mountain range eventually ending back at the port. The walk is signed off by Georgia the health and safety officer as risk free with stunning scenery!

The time hits 11.30am and it’s time to make the first trip to the airport to meet guests at 1pm. The traffic was free flowing all the way and we hit the airport dead on 1pm to meet the first group of guests. The group look a little nervous but extremely excited and are already making friends with each other.

There’s a few guests arriving in an hour so one person waits in a second car to meet and greet. Here at FitFarms we try to be accommodating as possible so we also do one trip into the centre of Alicante to receive a guest from the train station who has travelled from Barcelona. Thank you goes out to Bryan who sat in the front giving perfect directions getting us there swiftly and on time!

The conversation is free flowing as we drive west towards the FitFarms fitness camp villa and one hour later the FitFarms mentors are showing the guests their rooms.

Ninety minutes later and it’s back down the motorway to meet the second group of guests. There’s a late arrival from London Luton due to a delay so a little bit of waiting this time but once we are all together its back to the car for the last journey.

We enter the FitFarms Villa at 9.30pm greeted by Jason the physiotherapist and dance specialist who with the help of Georgia settles the guests into their rooms. The chef has prepared chicken with roasted Mediterranean Vegetables which was a rainbow of colours with a delightful taste.

FitFarms February Derbyshire Mixed Courses Review

Create Healthy HabitsFitFarms weight loss retreat have hosted a mixed course for families this week in the beautiful Derbyshire countryside. We are a fitness based holiday escape offering a wide variety of activities, including plenty of opportunity to get out into the fresh air and see some of what the surrounding countryside has to offer.

The structure of our courses really allows you to focus all of your attention back onto yourself by removing the stress of organising your daily schedule. All you need to do is show up and give it your all!

Each day starts bright and early with our 7:30 am energising wake up workout, preparing your body with stretch and mobilisation techniques, waking up the muscles and the mind ready for the activities ahead. Breakfast is served daily at 8:30 am making up just one of your 3 healthy and nutritious meals, not forgetting 3 tasty snacks! All of our food is prepared by our amazing on site chef ensuring you are getting the correct nutrients and energy your body needs. The rest of the day is comprised of carefully selected activities and classes are tailored around the ability of both the group as a whole, and as individuals so no matter your level of fitness, you can be confident that every single exercise and movement can be adapted to your own personal level.

This week kicked off with a somewhat chilly start after a thick layering of snow at the weekend, however the group were fantastically positive, got themselves layered up and even braved the cold for a particularly idyllic local walk. The fitness studio housed a huge selection of exercise this week from aerobics, boxing, circuits, mobilisation, kettlebells, interval training and the aptly named “Sweaty Betty” which every single person completed with exceptional determination and effort. All of our classes begin with instructional tutorials at a basic level so you can start with confidence even if you’ve never tried something before. We ventured off site this week with every person completing an impressive 6 mile walk boasting fantastic views of the Chatsworth estate. We took another shorter walk down to the Matlock leisure centre where the group got involved in some team work on the badminton courts before finishing up with a swim before dinner, and everyone embraced and supported one another with the cycle ride along the canal path ending the week with some great humour.

The week is structured with many important components, not just exercise alone, and we understand that there are sometimes far greater obstacles along the fitness journey so hold workshops throughout for habit change, understanding the different types of fitness, designing your own workouts and small group mentor sessions. There is an extensive nutrition workshop, carried on over two days that we guarantee will open your eyes to a completely different mindset surrounding food, accompanied by a cooking demonstration and workshop from the chef ensuring you will return home armed with a greater understanding and recipe pack ready to get back in control!

We have had a fantastically successful week and it has been incredibly rewarding to see people of all fitness levels, abilities and ages come together and support each other on the start of their journeys. It has been amazing to see every single one of them leaving both physically and mentally stronger with an excellent new support network in place and we all wish them the very very best of luck!!


Image Credit: www.livligahome.com

Making Walks More Interesting

walking exerciseThis week at the FitFarms holiday weight loss retreat in Dorset we talked about ways to spice up your walks and keep you motivated.

Walking is a great way to get increase the amount of movement that you are getting. It ticks all of the boxes; it is low impact so its easy on your joints; it’s low intensity which keeps you in the aerobic heart rate range – ideal for those trying to manage their weight; it’s weight bearing, meaning your tissues are supporting themselves under the force of gravity, which encourages healthy bone density and guards against osteoporosis; it gets you outside in the fresh air which is great for your mood and relaxation.

Unfortunately, many people see walking as boring so they aren’t motivated to do as much of it as they know they should. But it doesn’t have to be that way! Here are some ideas for making walks more interesting.

  • Get a walking buddy – find a friend, family member to go walking with. This will give you some accountability when you make plans and help you stick to your goals. And its a chance to connect with others, which is great for improving your mood. If you don’t have anyone locally you can try and find a buddy through websites like www.findafitnessbuddy.co.uk or use your walks to catch up with long distance friends on the phone.
  • Get into podcasts – podcasts are an amazing free resource. Any topic or genre you are interested in I can bet there is a podcast to match. Dramas, documentary’s, health and nutrition – you can learn an amazing amount, and you’ll find the miles just fly by. All you need is an app for your smartphone Apple Podcast and Stitcher are two popular ones. You use the app to search for, download and play the shows which are completely free!
  • Borrow a dog – A dog is a great excuse to get out and about and strikes a good balance between companionship and getting some headspace for yourself away from others. If you don’t know anyone with a dog, check out www.borrowmydoggy.com
  • Take up photography – going for a walk to improve your health doesn’t have to be all about wearing Lycra and sweat bands! If you have more of an artistic bent, wondering through your neighborhood with a camera gives you a whole new perspective on the place, and some beautiful photographs as a bonus.

Image Credit: www.thehealthsite.com